Rotator Cuff?

[Tom Treutlein]

My right shoulder gets a deep burning sensation when I stretch it a certain way and when I'm flat benching. I'm assuming this is my rotator cuff. Is this probably the case?

Also, I'm guessing the burning means it may be strained or injured. Should I stay away from using it? Should I continue to workout, but start throwing in some rotator accessory work to strengthen it?

If so, what kind of work should I do to ensure my safety?

 

[big4life]

It sounds like it is more inflamation since it didn't occur with a sudden sharp pain. If it is your rotator cuff you will have pain in any overhead movement. Also hold your arm down by your side with your elbow bent at a 90 degree position. Try to rotate your arm out to your side with a resistance against it. See if that causes any pain. I would make sure that you ice it down for a couple days, then use ice after your workouts.

I would stay away from benching for a while and when you go back make sure that you keep your ellbows tucked in when you do bench.

 

[Tom Treutlein]

That thing you described with my arm at my side, I kind of do a stretch like that. I place the top part of my hand on my lower back and pull my elbows forward gently. It stretched the shoulders/cuffs nicely. I get a little irritation when doing that sometimes.

But the actual movement you mean, should I use that to work my cuffs? I get no pain when doing that. Kind of feels good. I know you're supposed to lay on your side (or you can do that) and hold a weight then turn your arm out to the side like you said to work the cuffs. I guess I'll incorporate that into my routine 3x a week with some light weights. 2x10-15 sound good?

I've done those before and it BURNS like a mother...really tight sensation, but it's refreshing.

 

[big4life]

When I was rehabbing my shoulder (bicep tendon) they had me do exercises like you are talking about, plus ones where I would use a band to stretch my shoulder. I would stand while doing internal and external rotations. With my elbow against my side and my hand in front of me I would pull outwards against the band and the turn around and pull in towards my body against the band, keeping my elbow tight against my side. All the band was, was an elastic ribbon that they had. I'm sure that you can find a substitute for it.

Another good thing that I used was a body blade. It's kind of pricey, but it really helped my shoulder. Here's a link to a site for them. I used the body blade classic in my rehab. it runs about $99.

http://www.bodyblade.com/about-bodyblade/default.aspx

 

[Sub-Zero]

i dont get the whole "elbows tucked when bench"


ive enver gotten when people say that...what does that mean?

i thoguht if you use closegrip ur elbows are in, if u use widgerip they are out...

 

[bignate73]

your elbows tuck (smaller angle from your body) when you bench either way. (if you are doing it right). bring the bar down to below your chest. meaning top of the abs or lower, your elbows will tuck.